Shoulder Bridge

Introduction

The shoulder bridge is intended to extend and stabilise the hips and pelvis using the hamstrings and lower glutes (buttocks) muscles.

Motions

Start Position

  • Lie supine (on back)
  • Knees bent 90º, legs open
  • Arms extended at sides, soft elbows

Step 1

  • Inhale to prepare

Step 2

  • Exhale. Tilt pelvis, rolling through spine to shoulder bridge
  • Keep weight on upper back and not on neck

Step 3

  • Inhale. Hold the bridge position

Step 4

  • Exhale. Roll down one vertebra at a time, lengthening spine to start position
  • Repeat 8 times

Video